Yuav ua li cas muaj coob tus neeg yuav tsum tau haus muaj calorie ntau ntau ib hnub twg? Txhua hnub tus nqi Calorie ntau ntau

Kuj muaj tshuaj pleev qhov teeb meem niaj hnub no - yuav ua li cas npaum li cas ib tug neeg yuav tsum tau haus muaj calorie ntau ntau ib hnub twg. Nyob rau hauv qhov tseeb, txhua leej txhua tus to taub hais tias lub tswvyim yog es tsis meej xwm thiab nyob ntawm ntau yam, xws li hnyav, qhov siab, hnub nyoog, theem ntawm kev ua si. Rau txhua tus neeg no tus nqi yuav xam.

Qhov tsawg kawg nkaus txhua hnub caloric xav tau kev pab

Rau caij nyoog muab xam muaj ntau ntau cov qauv. Tus thawj ntawm no yog sawv cev los ntawm cov poj niam:

• hnyav nyob rau hauv kilograms, muab los ntawm 10;
• qhov siab nyob rau hauv nti multiplied by 6,25;
• muaj hnub nyoog multiplied by 5;
• ua raws li los ntawm cov thawj xov tooj mus rau ntxiv lub thib ob, thib peb, thiab ces rho -161.

Piv txwv li, rau cov poj niam 25 xyoo ntawm lub hnub nyoog, weighing 70 kg thiab 170 cm nyob rau hauv qhov siab laij yog raws li nram no:

70 * 10 + 170 * 6,25-5 * 25-161 = 700 + 1062,5-125-161 = 1476,5.

Qhov no yog qhov tsawg kawg nkaus ntawm calorie ntau ntau uas yuav tsum tau noj ib hnub twg poj niam. Uas yog, lub zog yog siv rau cov metabolic dab nyob rau hauv lub cev, uas txhais tau tias txhua txhua hnub kom tsawg yuav tsum tsis txhob yuav tsawg tshaj li qhov no daim duab rau cov noj qab nyob zoo hauj lwm ntawm lub cev.

Rau cov txiv neej suav tsuas yog hais tias nyob rau hauv lub kawg tsis tas yuav rho 161, thiab ntxiv 5. Piv txwv li, rau ib tug txiv neej muaj hnub nyoog 35 xyoo, uas 110 kg thiab 180 cm siab laij yuav zoo li no:

110 * 10 + 180 * 6,25-5 * 35 + 5 = 1100 + 1125-175 + 5 = 2055.

Raws li, peb txhua tus muaj peev xwm nyob rau hauv tsev rau xam ntau npaum li cas lub zog yog siv rau cov txij nkawm ntawm nws lub cev, txawm yog hais tias tus neeg yog thaum so. Cov suav muab ib lo lus teb rau lo lus nug ntawm yuav ua li cas npaum li cas ib tug neeg yuav tsum tau haus muaj calorie ntau ntau ib hnub twg. Txhua hnub tus nqi - qhov no yog qhov metabolism, uas yog xam los ntawm cov saum toj no mis, thiab cov theem ntawm lub cev ua si, thiab txhua txhia tus muaj nws tus kheej.

Yuav ua li cas muaj ntau yam calorie ntau ntau ib hnub twg koj yuav tsum tau nyob rau txoj kev ua neej

Tam sim no nws yog tsim nyog los mus txiav txim yuav ua li cas ntau zog ib tug neeg siv rau metabolism thiab lawv lub cev ua si. Qhov no yuav pab tau kom xam kwv yees li ntau npaum li cas ib tug neeg yuav tsum tau haus muaj calorie ntau ntau ib hnub twg kom muaj koj qhov ceeb thawj nyob rau tib theem.

Yog li, yav dhau los suav yuav tsum tau khoo los ntawm ib tug zoo tshaj:

• 1.2 - rau ib tug sedentary txoj kev ua neej;
• 1.375 - rau cov neeg uas nws ua hauj lwm tsis yog active, tiam sis peb yuav tsum tau kev ua si rau 3 lub sij hawm ib lub lim tiam;
• 1,55 - thaum nruab nrab kev ua si, e.g. ua si cov kev ua si 5 lub sij hawm ib lub lim tiam, chaw ua hauj lwm ua hauj lwm;
• 1.725 - ncaws pob thiab cov neeg uas nws ua hauj lwm yuav cev tom;
• 1.9 - nrog hnyav lub cev ua zog txhua txhua hnub.

Yog li, lub basal metabolic tus nqi yuav tsum tau khoo los ntawm qhov zoo tshaj yuav tau hais tias feem ntau yog muaj qhia txog cov tam sim no txoj kev ua neej. Cov uas ua tus naj npawb ntawm cov calories koj yuav tsum txuag ceeb thawj.

Lwm txoj kev xam

Muaj ntau ntau lwm yam kev ua los xam ntau npaum li cas ib tug neeg yuav tsum tau haus muaj calorie ntau ntau ib hnub twg kom muaj ceeb thawj. Piv txwv li, nyob rau nruab nrab, txhua tus neeg kov kwv yees li 1 kcal ib kilogram ntawm lawv lub cev hnyav ib teev. Raws li, nyob rau hauv thiaj li yuav xam txhua hnub yam tsawg kawg nkaus qhov hnyav yuav tsum tau khoo los ntawm 24.

Piv txwv li, rau ib tug poj niam uas 70 kg yuav tsum tau haus nyob ib ncig ntawm 1680 kcal. Tab sis qhov no yog tsis coj mus rau hauv tus account lub degree ntawm lub cev ua si, ces tus thawj txoj kev yog ntau yog thiab lub hom phiaj.

kom ib tug chaw muag mis nyuj

Tab sis muaj tus txaus ntseeg kawg nkaus txoj kev los mus txiav txim yuav ua li cas npaum li cas ib tug neeg yuav tsum tau haus muaj calorie ntau ntau ib hnub twg ib lub zuj zus. Qhov no yuav ua tau los ntawm kev soj, uas yog, rau ib tug ob peb hnub yuav tsum tau khaws ib cov zaub mov chaw muag mis nyuj.

Piv txwv li, nyob rau hauv 10 hnub koj yuav tau sau tag nrho cov khoom noj khoom, lawv caloric cov ntsiab lus thiab ntim. Qhov no yog nyob rau hauv cov mob uas tus luj ntawm sawv tseem. Raws li cov sij hawm teem tom qab koj yuav tsum xam qhov nruab nrab, yuav ua li cas muaj coob tus neeg yuav tsum tau haus muaj calorie ntau ntau ib hnub twg. Muab xam los ntawm no tswvyim yuav ntshai li muaj tseeb li sai tau, vim hais tias lub cev yog sib txawv, thiab cov metabolic tus nqi ntawm txhua qhov sib txawv.

Yuav ua li cas muaj ntau yam calorie ntau ntau koj yuav tau poob phaus

Raws li qhov teeb meem ntawm rog niaj hnub no yog mob, peb yuav tsum xyuam xim rau qhov teeb meem no. Tseeb, yuav ua li cas muaj coob tus neeg yuav tsum tau haus muaj calorie ntau ntau ib hnub twg kom poob ceeb thawj? Yog hais tias koj paub tseeb koj puag metabolism, piv txwv li tus nqi ntawm lub zog uas tuaj txog thaum lub caij nrog rau cov khoom noj khoom haus thiab yuav pab kom muaj ceeb thawj.

Nutritionists tsis pom zoo los txo sharply Calorie txhua hnub khoom noj, ib tug tshaj plaws ntawm 10%. Yog hais tias koj tsis ua raws li txoj cai no, nws yuav ua rau loj puas tsuaj rau lub noj qab haus huv, zoo deteriorates. Uas yog, lub cev mus rau hauv hwj chim saving hom, cov metabolism hauv slows cia, nws thiaj li nws yuav ua tau koj qhov hnyav nce.

Nyob rau hauv qhov teeb meem ntawm qhov ceeb thawj tsis yuav tsum tau mus intelligently. Ua kom yooj yim rau cov neeg uas ua ib tug khoom noj khoom haus chaw muag mis nyuj los mus txiav txim yuav ua li cas npaum li cas ib tug neeg yuav tsum tau haus muaj calorie ntau ntau ib hnub twg. Ntawm no koj yuav saib kom meej meej hais tias nws yog tau los mus tshem tawm los ntawm cov khoom noj los yog yuav hloov los ntawm ib tug tsawg calorie khoom noj yooj yim.

Yuav ua li cas faib cov calorie ntau ntau

Ua ntej koj yuav to taub hais tias lub zog muab peb peb tej ntsiab - cov nqaijrog, nqaijrog thiab carbohydrates. Kiag li muab tsis tau li ib tug ntawm lawv, vim hais tias txhua lub caij plays ib qho tseem ceeb luag hauj lwm nyob rau hauv lub hauj lwm ntawm tib neeg lub cev, noj qab nyob zoo poob yog tsis yooj yim sua yam uas tsis tau lawv.

Piv txwv li, cov rog no tsis tsuas ib qhov chaw ntawm lub zog, tab sis kuj tsim nyog rau cov thauj cov as-ham rau lub hlwb nyob rau hauv lub cev. Protein - ib lub tsev ntaub, nws yog tsis yooj yim sua yam uas tsis muaj tsim ntawm tej nqaij thiab poob ceeb thawj, ntsig txog, ib yam nkaus thiab. Carbohydrates yog ua mus ua zog, uas yog tsim nyog rau ib txwm tib neeg noj qab haus huv.

Nyob rau hauv cov khoom noj yuav tsum tau tam sim no cov nqaijrog, nqaijrog thiab carbohydrates nyob rau hauv cov nram no feem pua 20/50/30. Tab sis nws yog ib qho tseem ceeb kom paub raws nraim li cas cov as-ham uas peb xav tau nyob rau txhua hnub, vim hais tias ib co cov khoom yuav tsum raug tshem tawm kiag li, kom tsis txhob muaj ceeb thawj.

Tseem ceeb thiab teeb meem calorie ntau ntau

Qhov tseem ceeb tshaj yog tsis tsuas ntau npaum li cas ib tug neeg yuav tsum tau haus muaj calorie ntau ntau ib hnub twg rau poob phaus, thiab yuav ua li cas lawv nkag mus rau hauv lub cev. Qhov no yog qhov "phem" thiab "zoo" calorie ntau ntau. Qhov no ntawm chav kawm, paj lug txhais, nyob rau hauv qhov tseeb, yuav tsum kom zoo zoo to taub dab tsi cov zaub mov muaj zog uas yog noj tam sim ntawd, thiab cov uas tso nyob rau hauv cia.

Piv txwv li, carbohydrates yog yooj yim thiab complex. Tej yam yooj yim carbohydrates - yog qab zib thiab tag nrho cov khoom uas nws yog tau tuav, xws li txiv hmab txiv ntoo. Lawv tsis ntub txaus, tab sis yog tsim nyog rau cov hauj lwm ntawm lub paj hlwb, nyob rau hauv tsim nyog ntau. Hais tias yog, tus neeg yuav tsum tau noj yooj yim carbohydrates nyob rau hauv hom koom nyob rau hauv kev txawj ntse ua ub no - koj niam, txiv hmab txiv ntoo. Complex carbohydrates - nws yog zaub thiab cereals, lawv ntub txaus ib tug ntev lub sij hawm thiab nqa nyiaj pab ntau tshaj cov nyiaj poob haujlwm, li ntawd nws yog pom zoo kom hais tias lawv noj txhua txhua hnub.

Tib yam siv rau roj, feem ntau pab tau ntawm cov nroj tsuag thiab tsiaj yog tsis muaj zoo rau lub cev. Yog li ntawd, cov khoom noj yuav tsum muaj zaub roj, lawv muaj nyob rau hauv ceev, noob, avocados.

Yuav ua li cas calorie ntau ntau yuav tsum tau noj rau kev kho mob thiab ib tug zoo nkauj daim duab

Tam sim no tus yuam sij point - ntau npaum li cas ib tug neeg yuav tsum tau haus muaj calorie ntau ntau ib hnub twg rau poob phaus thiab yuav ua li cas lawv yuav tsum tau kos. Nws yog ua tau, piv txwv li, 1,500 calorie ntau ntau noj nrog zaub, txiv hmab txiv ntoo thiab cereals, thiab nyob rau tib lub sij hawm xav tias kuj zoo kawg thiab poob phaus, los yog noj tsawg calorie vas nthiv zaub mov, ncuav pastries, thiab lwm yam teeb meem cov khoom thiab li tau hnyav thiab ua rau kom lub cev muaj roj.

Cov kev ncaj ncees yog hais tias nws yog ib qho tseem ceeb tsis tsuas mus rau xam caloric kom tsawg, tab sis kuj yuav tshem tawm los ntawm nws ruaj, tsis muaj tej yam zoo khoom. Koj yuav tau ua qhov no tsuas yog koj kom meej meej pom txhua yam uas twb noj tsis ntev los no. Muaj ntau txaus siab hais tias lawv noj heev me ntsis thiab tseem tsis tau poob phaus. Tsis kam noj - qhov no tsis yog cov kev tawm, muaj ib tug xav hais tias ntau nyob rau hauv thiaj li tsis mus ua qhov kev tshaib kev nqhis, tab sis tsis overeat.

Yuav ua li cas kom poob ceeb thawj tsis muaj kev txi

Yog li ntawd, yog tias ua tau los mus txiav txim raws nraim li cas ntau calorie ntau ntau ib tug neeg yuav tsum tau haus nyob rau hauv ib hnub twg, koj yuav tau yooj yim ua koj tus kheej qhov kev pab cuam ntawm kev noj qab nyob noj. Tsis yooj yim mus nrhiav tau cov caloric cov ntsiab lus ntawm txhua yam khoom los yog cov ntaub ntawv no muaj peev xwm yuav nrhiav tau nyob rau hauv lub ntim. Tsis xav mus zaum rau ntawm cov pluas noj thiab txwv koj tus kheej rau cov zaub mov, cia li mus rau qhov tseem ceeb thiab noj qab nyob zoo cov khoom noj: zaub, txiv hmab txiv ntoo, uas tsis muaj khoom noj muaj roj khoom, nqaij, nqaij ntses, nqaij ntses nyoo.

Tam sim no peb yuav xaus li cas npaum li cas ib tug neeg yuav tsum tau haus muaj calorie ntau ntau ib hnub twg. Lub sij hawm tus nqi rau txhua tus neeg, nws yog txaus los mus txheeb xyuas koj tus kheej, thiab ces koj yuav tau kho cov ntawv qhia zaub mov. Thiab muaj tsis muaj yuav tsum tau tig mus rau ib tug kws yog hais tias, ntawm chav kawm, qhov ua rau ntawm tshaj hnyav yog txuam nrog malnutrition. Tab sis sharply thiab ntev-lub sij hawm thiab yuav tsum tsis txhob yuav tsawg kalorazh tsis ua raws li tus txheej txheem ntawm qhov ceeb thawj tsis ntau tshaj li 1.5 - 2 kg ib lub lim tiam.